Category: Workout

We all know we should exercise, but sometimes it’s hard to motivate ourselves to get moving.

After all, there are so many different exercises out there, and it can be tough to decide which ones are worth our time.

That’s why we’ve put together a list of the five exercises you absolutely MUST do.

Trust us, these moves are worth the effort, and they will get you the most bang for your buck!

But before we check out the specific exercises, let’s briefly talk about the two types of exercises.

Compound VS Isolated

It’s the age-old question: compound exercises vs. isolated exercises – which is better?

Both have their merits, but it really depends on your goals.

If you’re looking to get the most bang for your buck, compound exercises are your best bet.

These exercises are highly engaging for multiple muscle groups at once, meaning you can lift heavier weights and add more training in less time (hence why it’s a bang for your buck!)

However, if you’re trying to improve certain lacking muscle groups and focus on them, primarily, isolated exercises may be more effective.

These exercises primarily target one muscle group at a time, allowing you to really tax that muscle and improve it from the inside out.

Ultimately, though, regardless of the goal, your main focus should be on compound movements and a progression through them (increasing the weights, reps, and sets.)

Here are the 5 fundamental compound exercises to focus on in your fitness routine!

#1 The Squat

If you’ve ever seen someone do a squat, you might have been impressed by the sheer strength required to complete the exercise.

However, you might not have realized that the squat is actually an incredibly effective way to work out a variety of different muscle groups.

In addition to targeting the quadriceps, hamstrings, and glutes, the squat also engages the lower back.

As a result, it can help to improve both strength and overall balance.

Additionally, squats can be easily modified to accommodate different fitness levels.

For instance, beginners may want to start with a bodyweight squat, while more advanced athletes can add weight by holding a dumbbell or barbell or doing a machine variation like the hack squat.

Regardless of your fitness level, incorporating squats into your workout routine is a great way to build strength, and endurance and experience the true intensity of training!

#2 The Deadlift

The deadlift. An exercise that often evokes dread in the hearts of even the most experienced gym-goers.

But what is this move that seems so simple yet offers such incredible results? The deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back.

When performed correctly, it can also help to improve core stability and posture.

Furthermore, the deadlift is an incredibly effective exercise for building strength and muscle mass.

In fact, it is one of the most efficient exercises for stimulating muscle growth and pulling strength.

Besides being a high-intensity exercise, the deadlift is flexible, offering a variety of variations, such as the barbell, dumbbell, Romanian and stiff-legged deadlift.

If you’re looking to maximize the development of your back, forearms, lower back, hamstrings, and glutes, the deadlift is a must-do!

#3 The Bench Press

The bench press is an exercise that targets several muscle groups in the upper body, including the pectoral muscles (chest), the triceps, and the front deltoids.

It is considered to be one of the best exercises for stimulating pushing strength, and as such, it is a mandatory constituent of any effective fitness routine.

The bench press can be performed with either a barbell or a pair of dumbbells, and there are also machine variations.

When using a barbell, the weight is evenly distributed across both sides of the body, allowing you to push the heaviest weight possible.

When using dumbbells, each arm must bear its own weight, which can help to improve muscular imbalances, both functional and visual.

The bench press can also be performed with different grips, including wide grip, close grip, and neutral grip.

Each grip places an emphasis on muscle groups and can offer different benefits.

For example, a wide grip bench press targets the pectoral muscles more than a close grip or neutral grip bench press, while the latter shifts the emphasis to the shoulders and triceps.

For all these reasons, the bench press is an essential exercise for any fitness routine because it offers a wide range of benefits and can be customized to target specific muscle groups.

#4 The Overhead Press

The overhead press is an excellent exercise for targeting the muscles of the shoulders.

It is also one of the best ways to stimulate shoulder strength.

The overhead press is a move that is often overlooked by many people when they are trying to get in shape.

This is because it requires a certain amount of coordination and balance.

However, once you have mastered the overhead press, it is an excellent way to work the muscles of the shoulders.

The overhead press targets the deltoids, which are the large muscles on the top of the shoulders.

The deltoids are responsible for raising the arm up above the head. The overhead press also works the triceps and the upper chest.

Last but not least, just like the other exercises on the list, the overhead press can be done either with a barbell, dumbbells or a machine.

#5 The Sprint

Sprinting is an amazing exercise that engages the entire body and places emphasis on the lower half like no other movement.

When done correctly, sprinting can torch calories, improve mood, increase energy and stamina levels, sculpt legs, and strengthen the heart.

For some, the idea of running can be daunting or even off-putting. That’s perfectly understandable.

But sprinting is a different animal altogether. It’s explosive, exhilarating, and empowering.

And once you get a taste of that endorphin high, you’ll be hooked.

So next time you’re looking for a leg workout that does not include weights, head outside for a sprint.

You won’t regret it.

Final Thoughts

If you want a time-efficient workout, compound exercises are a must for any fitness training routine.

They are simple, and effective, and the basic principles of fitness training (such as progressive overload) can easily be realized through them.

Do YOU do compound exercises? Which ones are your favorite?

If you are setting out on your strength-building journey, you have probably started hearing the term “compound exercises” every so often in the gym or when chatting with your friends.

Often it is mentioned in the context of something you should try in the gym, but without much information on what exactly a compound movement is, it is almost impossible to add them to your training program!

This article is here to help. Here, we will focus on compound movements in much greater detail, explaining what they are, what benefits they can bring to your training and some examples of compound movements that you can use.

So, let’s dive straight in and take your training to the next level.

What are Compound Movements?

Simply put, compound movements are exercises that require multiple muscles and multiple joins to go to work at the same time.

A great example of this is the overhead press, where you stand in one position and push weights straight above you from your shoulder until your arms are locked out. As you start to lift and then lower the weight, your shoulder and elbow joints move significantly, making it a perfect example of a multi-joint compound exercise.

Then take another example, this time from an isolated movement such as a lateral raise. To complete a lateral raise, you hold two dumbbells down by your sides with your palms facing inwards before raising them to your sides with straight arms. Primarily, the movement occurs at the shoulder joint, with your elbow joint not moving. Therefore it is a single-joint, isolation exercise.

What are the Benefits of Compound Exercises?

Compound exercises work more muscle.

Compound exercises have been scientifically proven to work more muscle than isolated exercises. That’s not to say that isolated exercises do not have a place in your workout, but compound movements should be the focal point of your strength sessions.

For example, the barbell bench press works much more muscle than dumbbell chest flyes do, but for a chest-based strength program, combining the two is a lethal combination. That is sure to bring you great results.

Compound exercises are more useful.

When you think about it, muscles rarely work in isolation in real-world scenarios. So training each muscle to work together is the best way to develop functional strength.

Functional strength exercises build strength that is transferable into real-world scenarios and help you with everyday movements.

For example, a back squat is a similar movement to standing up from a seated position, but a leg extension machine isn’t similar to any real-world examples.

Each of these exercises builds leg muscle, but compound exercises have more value in real-world activities.

Compound exercises burn more calories.

Due to the fact that compound movements engage more muscle than isolation exercises do, compound movements also lead to more calories burned. Because of this, a routine that involves deadlifts, pull-ups, lunges, and push-ups will likely burn more calories than a routine that includes hamstring curls, leg extensions, straight arm rows, and chest flyes.

Compound exercises make you stronger.

Compound exercises engage many more muscles than isolated exercises, which allows you to move heavier loads. Because of this, you generate more mechanical tension, a vital aspect of the growth stimulus. Compound movements create more micro-damage to the muscles, which then repair stronger and bigger than before.

Best Compound Exercises

If you aren’t currently suffering from any movement restrictions or major injuries, compound movements should be the basis of all of your strength training. Here is a list of some of the key compound movements that you can add to your program to help improve muscle growth.

Bench press

Start by lying flat on a bench underneath an Olympic barbell. The barbell should be placed in the rack at about four-fifths of your arm length so it is easy to pull out to complete a set.

Pull the barbell out from the rack so that it is aligned directly above your chest and your wrists are not too bent back.

Make sure your feet remain flat on the floor, engage your core and tense your glutes before lowering the barbell until it reaches your chest.

From then, push the weights back up to the starting position. Make sure you don’t bounce the barbell off your chest. Not only will it help you push the weight back up and not work your muscles, but it will also hurt!

Pull-Ups

Start by grabbing a pull-up bar with both hands over the top of the bar, slightly wider than shoulder-width apart. Make sure you are hanging with straight arms, with all your weight off the ground and your ankles crossed behind you.

Without any kind of kip or swing, squeeze your shoulders together and pull your chest towards the bar. If you can, pull yourself all the way up so that your chin is above the bar.

Deadlift

Grab yourself a barbell and place plates on either side, choosing a weight that challenges you, but does not impact your form. Place both hands on the barbell and bend your knees. The barbell should be a couple of centimeters away from your shin, and your arms should be straight and touching the outside of your knees.

Keeping your chest up, your back flat, and your core engaged, pull the bar up until you are standing tall, with your shoulders back and down.

Repeat the same process when putting the bar back down, being mindful not to go down too quickly or let your back round.

Tricep Dips

Find yourself a dip station, then grab both handles and pull yourself into the starting position. Either use a stop or jump to help make it easier to get into position.

Your arms should be straight, and you should have a flat back, with your feet off the floor and your chest upright.

From here, keep your arms close to your side, and bend your elbows all the way until your upper arms are in line with the floor.

Overhead Press

Start by setting up your feet hip-width apart, stationed within a squat rack, with the Olympic bar set up at your shoulder height. Place your hands on the bar just wider than shoulder-width, with the majority of the weight of the bar on the palm of your hands.

Pull the bar away from the rack in this position, keep your core engaged and your back flat, and press the barbell directly over your head until your arms are straight and the bar is stacked above your shoulders.

Loaded Carry/ Dumbell Farmer Walks

Stand with two heavy dumbbells in each hand, down by your sides, ensuring your palms are facing inwards. Tense your core as if you are ready for impact, tense your glutes, and pull your shoulders back and down.

Walk for 20 to 30 meters before carefully placing the weights down. Be sure not to drop the dumbbells as they may rebound and cause you an injury. Be sure to bend your knees and keep your back flat as you place the weights down.

If you want to mix up your loaded carries, you could try a suitcase carry, where you perform the same exercise but with only one dumbbell in one hand—swap hands for each set.

Or you could try overhead carries, where the two dumbbells are in your hands overhead with straight arms. For this movement, it is essential to make sure your core remains engaged, and your back stays flat. Maintain that position as you walk.

Lunges

Start standing with a pair of dumbbells in your hands, palms facing in, arms down by your side. Check that your feet are hip-width apart, and keep your chest up.

Ensure your back is flat and your core is engaged before taking a big step forward, bending your front leg until your back knee lightly touches the floor.

Push off and bring your back leg next to your front leg before continuing the same process with the alternate leg.

Push Up

To start, set yourself on all fours, with your body straight, feet together, and hands in line with your shoulders placed slightly wider. Tense your glutes and core muscles to set your body in a solid starting position.

Begin lowering your body to the floor until your chest is almost touching. Make sure that your elbows are tucked in close to your body, and your head stays in line with your spine.

Pause, check that your positioning is correct, and then push your body back up to the starting position.

If you are struggling to complete repetitions like this, then you can try doing press-ups on your knees or with your hands placed on a box. The higher the box, the easier the press up, as less of your body weight is getting placed on your hands.

To make press-ups more difficult, try placing a weight on your back or challenge yourself with some clap press-ups.

Bent-Over Row

Stand over a barbell placed on the floor, with your feet hip-width apart, toes pointing forwards. Bend down to pick up the barbell, keeping your back flat and bending your knees. Keep your shoulders braced as you pick up the weight.

From there, brace your core, hinge your body at the waist, pushing your hips back. Bend your knees and lower your torso to the point that you are almost parallel to the floor.

Without your torso moving and keeping your elbows tucked in, row the barbell up to your belly button, squeezing your shoulder blades together.

Back Squat

Start by identifying a squat rack with an Olympic bar. Step underneath the bar so that it rests on the top of your back, with your hands holding the bar slightly wider than your stance. Your feet should be shoulder-width apart, with your toes pointing forwards and your elbows pointing down towards the ground.

Next, ensure your chest remains up, your core is engaged, and your back is flat, push your hips backward, bending your knees. Lower your body until your thighs are parallel to the floor. If you cannot reach this position without bringing your heels off the floor, then only go as far down as you can before this occurs.

Pause at the bottom, check your position, and then push your body up to the starting position.

Compound Movements: Summary and Key Takeaways

Now you have all the information you need to include compound movements in your training program. As we have touched on, adding compound movements to your strength work is essential if you want to see significant progress in your training.

Next time you head to the gym to complete an upper body workout, be sure to focus your training around a couple of key compound movements, along with a few additional supporting isolation movements.

Before you know it, with the right training routine and a healthy diet, you will start to see some big improvements in your strength.

As with any workout, always be sure to leave adequate time at the start and the end of your sessions to stretch and warm up or warm down to ensure you prevent injuries wherever possible.

The last thing you want to do is plan a perfect program focused on compound movements, only to injure yourself on day one!

I’m sure you’ve heard it before: “No one ever regrets going to the gym.” But have you ever stopped to ask yourself why?

Is it really because we’re all so happy and fulfilled after a good workout?

Or could it be that, deep down, we all know that if we don’t go to the gym, we’ll definitely regret it later?

Okay, so maybe I’m exaggerating a little bit.

The truth is, there are plenty of reasons to hit the gym other than just avoiding regret.

But at the end of the day, most people go to the gym because they want to see results.

And when it comes to training effectively, knowing whether you’re actually working out or just exercising can make all the difference.

So what’s the difference between the two? Keep reading to find out!

Training VS Exercising

If you’ve ever set foot in a gym, you’ve probably noticed that most people don’t seem to be training very hard.

They’ll do a few sets of exercises without really pushing themselves, and then they’ll call it quits.

This is what I like to refer to as simply “exercising,” as opposed to training.

Training is much more specific and goal-oriented, while exercising is simply going through the motions.

The problem with exercising is that it isn’t very effective. If you’re not pushing yourself, you’re not going to see results.

So, if you’re serious about getting in shape, you need to start training instead of just doing exercises.

What Makes An Effective Workout?

What makes a workout effective? This is a question that has puzzled scientists and fitness enthusiasts for years.

There are a variety of factors that can contribute to an effective workout.

In our book, there are 3 main ones: Intensity, volume, and rest times!

Let’s have a look at those, shall we?

The Intensity Factor

What is the right weight to lift? If you walk into any gym, you will see people of all sizes and shapes working out with weights that vary greatly.

Some people are lifting light weights for high reps, while others are struggling to complete just a few reps with heavy weights.

So, what is the right approach?

The answer, as with many things in fitness, is that it depends on your goals.

In general, though, you’d want to do WORKING SETS on each exercise that you have in your routine.

Think of a ‘working set’ as a high-exertion set, taken close to failure.

This is the basis of an effective workout!

Training Volume

The second factor that makes training effective is the training volume, which refers to the total amount of weight lifted in a given set, exercise, or workout.

Think of it as an equation – Weight * Sets * Reps = Volume

For example, 100 kg used for 1 set of 10 reps = 1000 kg volume.

The more you advance in your workouts, the more volume goes up, as this is one of the more effective ways to apply the principle of progressive overload.

Start off with a lesser number of working sets and work your way up to more total sets & repetitions completed!

Ultimately, you’d be looking at 8-10+ working sets per muscle group per week when you are advanced.

Rest Times

Why do we need to rest between sets? It turns out that there are several good reasons.

First, resting allows your muscles to recover from the work they’ve done. Second, it gives your heart a chance to slow down and catch its breath.

And finally, it gives you a chance to refocus and prepare for the next set.

All of these factors contribute to an effective workout.

If you don’t rest between sets, you’ll quickly find yourself fatigued. Your muscles will be unable to perform at their best, and your heart will have to work harder to keep up.

As a result, you’ll do less work overall and benefit less from your workout.

So be sure to take 2-3 minutes of rest between your working sets (yes, you’ll need up to 2-3 minutes if your set is done right!).

Final Thoughts

So, what’s the verdict? Are you training effectively?

It’s important to remember that it takes more than just hard work to achieve success.

You also need to be smart about your training and make sure you are doing everything possible to get the most out of your time in the gym.

If you aren’t sure if you are training effectively, ask a professional for help.

They can assess your routine and make suggestions for how you can improve.

With a little bit of tweaking, you may be able to turn those lackluster workouts into ones that produce real results.

What changes will you make today to start training more effectively?

Solo gyming is totally underrated. You get into the zone by yourself and can blast your Spotify playlists as loud as you want.

But what about those times when you really need that push to finish your last rep or set?

Enter: the Gym Buddy!

Working out with someone else not only amps up the fun factor but also motivates you to achieve more.

So, which one is better for your fitness goals: training alone or with a gym buddy?

Read on to find out!

Solo Warrior – The Benefits

If you’re like most people, the thought of going to the gym solo can be a bit daunting.

After all, working out is often seen as a social activity, and it can be easy to feel self-conscious when you’re the only one in the weight room.

However, there are actually several benefits to working out alone.

Let’s have a look at the 3 most important ones!

#1 In The Zone

Being in the zone is the Holy Grail for many athletes. It’s when you’re so focused and in the moment that everything else disappears, and you feel like you can do anything.

Once you’re in the zone, it’s hard to get out. But how do you get there?

For many people, the answer is training alone. When you train without distractions, you’re more likely to get into a flow state and stay there.

This is because you’re not constantly being pulled out of the moment by external stimuli.

And we all know for a fact that training with a gym buddy oftentimes leads to excessive rest and irrelevant talks, ultimately diminishing your focus during a workout.

This is why the solo warrior mode is a perfect choice if you love to swim in the state of flow!

#2 Less Slack

Though it sounds nice to train with someone, having a gym partner can actually lead to more sessions skipped.

It might be reasonable to believe that people are more likely to skip workouts if their gym buddy did.

So why does this happen? Well, perhaps it’s because we are more likely to rationalize bad behavior if we see someone else engaging in it.

For example, if your friend says she’s too tired to work out, you may be more likely to say the same thing.

So if you’re looking for consistency, a gym buddy might throw you off… Unless you find someone who’s just as amped up as you are, workout to workout!

#3 Precise Rest Times

Working out is hard enough on its own, but factor in a chatty gym partner, and it can seem impossible to get through a session.

Extensive and excessive talks between sets are perhaps one of the biggest downsides of having a gym buddy.

With this in mind, if you want precise rest times and laser focus, it would probably be best to do it alone!

Gym Buddy – The Benefits

Even though being a solo gym warrior has its benefits, the right gym partner can actually be even more beneficial for your progress.

Let’s have a look at the top 4 benefits of having a gym partner!

#1 The Motivation Factor

Have you ever noticed how people tend to work out harder when they have a gym buddy?

There’s something about having someone to spot you or encourage you that makes working out seem less like a chore.

And although it may be tempting to just go it alone, people who workout with a buddy are more likely to stick with their fitness routine in the long run (if the partner is right!)

So if you’re looking for a way to stay motivated, consider finding a workout partner.

From spotting each other on lifts to going for runs together, there are endless ways to make exercise more fun with a friend.

#2 A Competitive Edge

There’s nothing like a little healthy competition to motivate you in your workout routine.

And what better way to create some friendly competition than by teaming up with a gym buddy?

Working out with a partner can help you push each other to new levels and achieve results that you may not have thought possible on your own.

What’s more, it can also be a lot of fun! A little friendly competition to get you moving and motivated can go a long way!

This is why we believe you should consider finding a proper gym partner!

#3 Accountability

You finally took the plunge. You signed up for a gym membership and today is your first day.

You walk in and are immediately overwhelmed with the number of machines, the people, and the sheer size of the place. You have no idea where to start.

Then you see someone you know. They wave you over and introduce you to their workout buddy.

Workout buddy? You didn’t even think to get a workout buddy. But as you chat, you realize how helpful having a gym buddy can be.

After all, when someone counts on you to go to the gym, it’s way harder not to stay accountable, right?

#4 Learning More

It can be nerve-wracking to walk into a weight room and see all the seasoned gym-goers with their perfect form, knowing that you don’t quite measure up yet.

However, having a workout buddy who is more experienced can actually help you learn more effectively.

This is because they can model proper form and technique and give you feedback on your own performance.

This is perhaps the biggest benefit of having the right training partner!

So what is your choice? Solo warrior mode or Gym Buddy mode?